Arugula Green Smoothie

Arugula Green SmoothieTired of the same old spinach or kale green smoothie? Mix things up with arugula. Arugula has a strong bitter or almost peppery taste, a result of the alkaloids, or plant medicine it contains.

Arugula is classified as a cruciferous vegetable along with broccoli, cauliflower, cabbage, kale, collard greens, and others. This class of vegetables are renowned for their protection against cancer. Here are the top health benefits attributed to arugula and most cruciferous vegetables in general.

Arugula contains important phytochemicals, vitamins, minerals, and antioxidants. The phytochemicals in arugula have been shown to detoxify carcinogens before they damage your cells. The beta carotene (lutein and zeaxanthin) present in arugula is a potent antioxidant. These are believed to be the one-two punch that make it such a powerful cancer preventative.

Low in calories, arugula is a great source of dietary fiber, vitamins C, A, K and P, iron and potassium. Arugula is also great for improving the quality of your blood, and known for its aphrodisiac qualities.

Many health experts recommend eating several servings of cruciferous vegetables per week. Is there an easier way than blending into your smoothies? For more information on the array of health benefits cruciferous vegetables have to offer, click here.

A little arugula can go a long way in the taste department; so I suggest using 1/2 cup arugula and 1/2 spinach the first time you try it in a smoothie. Unless you’re adventurous or not adverse to an overly bitter/peppery taste, go ahead and use a full cup.

Arugula Green Smoothie Recipe

The Ingredients

  • 1 cup water
  • 1/2 cup arugula
  • 1/2 cup spinach
  • 1 fresh or frozen medium banana
  • 1/2 cup fresh or frozen strawberries
  • 1 teaspoon coconut oil
  • A dash of high quality sea salt
  • A little honey, stevia, or maple syrup to sweeten (optional)

The Add-ons

  • 1/2 cup fresh or frozen blueberries
  • 1/2 cup fresh or frozen raspberries
  • 1 serving of your favorite green superfood powder

Show Time

Place all of the ingredients into your high speed blender and blend for 30-45 seconds or until desired consistency is reached.

Nutrition Information

  • Calories: 174
  • Fat: 5g
  • Protein: 2g
  • Carbohydrates: 33g
  • Fiber: 5g
  • Sugar: 18g
  • Vitamin C: 97% RDA
  • Vitamin K: 107% RDA
  • Calcium: 6% RDA
  • Iron: 11% RDA

Please leave a comment below if you try this arugula green smoothie. Happy Blending!

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41 Responses to Arugula Green Smoothie

  1. Ashley #

    Tastes like arugula.

    • Ryan Carmody #

      If you like arugula that’s a good thing :)

  2. Sophia #

    It’s yummy! I substituted the berries with acaí. It would take alot to cover the taste of arugula. But I don’t mind it. Thanks for the recipe!

    • Ryan Carmody #

      Nice substitute, Sophia. Glad you liked it.

  3. Sarah #

    Modified the recipe based on what I had around, and it turned out great! Here’s what I put in:

    1 cup water
    1/2 cup coconut milk (I use So Delicious unsweetened)
    1 cup arugula (packed)
    1 frozen banana
    1/4 cup frozen blackberries
    1/2 avocado
    1 tart apple (I used pink lady)

    • Ryan Carmody #

      Hi Sarah,

      Your version looks delicious, thanks for sharing. I especially like the addition of avocado for texture and healthy fat.


  4. Catherine #

    Don’t mind taste of arugula! I added some cacao powder and it tasted great! Thank you!

    • Ryan Carmody #

      Thanks for sharing, Catherine. I actually like the taste of arugula and eat it straight sometimes :) Cacao powder was a nice add-on.


  5. Thanks for this recipe and the comments about the avocado. It does taste like arugula but didn’t find it bitter at all. Here are the ingredients I used. I added some walnuts to help with the fat soluble vitamins in the arugula and spinach.

    1 cup unsweetened coconut milk (I used so delicious)
    1/4 or less cup walnuts
    1 serving protein powder (I used vanilla whey protein powder)
    1/2 cup arugula (packed)
    1/2 cup spinach (packed)
    1 fresh or frozen medium banana
    1/2 to 1 cup fresh or frozen strawberries
    1/2 cup fresh or frozen blueberries

    • Ryan Carmody #

      Hi Kathy,

      Thanks for sharing your version of this recipe, it looks delicious! I like the addition of walnuts, something I rarely use in my smoothies.


  6. Rebecca #

    Oh, THANK YOU, THANK YOU, THANK YOU… for offering this recipe!!!

    My organic arugula was looking bruised and sad (6 days before the expire date)… so I went to the internet for arugula smoothie ideas… I never made an arugula smoothie until just now…

    its so delicious!!!!!!

    during the holidays I am committed to GREEN PROTEIN SMOOTHIE’s, instead of other indulgences, so this recipe is keeping me “on track” with my goals…

    *inspired by Ryan Carmody’s Healthy Smoothie website – THANK YOU!

    3 ounces of organic arugula
    handful of organic spinach
    2 organic bananas
    1/2 lb of organic strawberries
    1 cup of purified water
    1 cup of raw organic soaked almonds (skins peeled night before)

    optional – but I added:
    1 tbsp Natural Grocer/Vitamin Cottage acidolphilus
    1 tbsp of flax oil
    1 tbsp of spirulina


    • Ryan Carmody #

      Hi Rebecca,

      You are very welcome! Love to see that you searched for a way to use that arugula instead of tossing it. Too much food gets wasted in this country (U.S.)

      Green smoothies during the holidays is a great way to avoid the typical traps most fall into. I love that you modified my recipe to make your own unique creation – soaked almonds, probiotics, flax oil, and spirulina – awesome add-ons!


  7. Thanks much! What a great way to use up arugula that’s losing its freshness.

    I modified based on what I had on hand:

    1 c arugula (packed)
    1 c frozen mixed berries
    1 c water
    1/2 c vanilla Greek yogurt
    dash kosher salt
    a little honey, less than 1 t
    a couple ice cubes to make it super-cold

    Two servings of delicious!

    • Ryan Carmody #

      Very nice, Amber! Your version sounds delicious – love the vanilla Greek yogurt. Thanks for sharing.

  8. Alison #

    Loved this sooo much! So tasty!

    • Ryan Carmody #

      It’s a good tasty one, Alison, good to hear you enjoyed it :)

  9. John #

    I’m a pretty simple guy…as are my smoothies. I used on cup of arugula, 1 pt strawberries, 1 cup of almond milk and one scoop of protein powder along with a teaspoon of honey.
    It tastes great.

    • Ryan Carmody #

      Hey John,

      I’m a pretty simple guy myself :) Thanks for sharing your version of this smoothie.


  10. Jasmine #

    I just began my green smoothie life change.

    1 cup spinach
    1 cup arugula
    1/2 cup of nonfat vanilla yogurt
    6 strawberries
    1/2 mango
    1/2 almond coconut milk

    So filling for hours

    • Ryan Carmody #

      Hi Jasmine,

      Fantastic! Welcome aboard the healthy smoothie train to better health :) You made one delicious looking smoothie.


  11. Thomas #

    I just started a weight loss program incorporating exercising and substituting smoothies for breakfast and lunch. My wife bought mixed greens with arugula in it. I quickly discovered that making a good tasting smoothie out of it will be a challenge. Thankfully, I found your site. That smoothie was delicious! I did substitute coconut milk for the water and added all plant protein powder. This site is marked as a favorite.

    • Ryan Carmody #

      Hi Thomas,

      That’s music to my ears :) If you get creative and strategic you can blend just about anything into a smoothie and have it taste good. Good luck with your weight loss program!


  12. Jaslyn #

    1/2 cup water
    1 cup arugula
    1 fresh mango
    1/2 strawberries
    1/2 cucumber
    1 1/2 of ice


    • Ryan Carmody #

      Very nice, Jaslyn! I like the 1/2 cucumber.

  13. celina #

    Hi, all the recipes sound delicious. Im trying to eat healthier, but i have a question… what is the purpose of adding coconut oil? Thanks

  14. gwendolyn #

    Was looking for ways to use my arugula and you’ll hitting the spot with these great recipes; thanks a bunch! A bunch of arugulas, that is : ) !!!

    • Ryan Carmody #

      You’re welcome, gwendolyn! Great to hear from a fellow arugula lover :)

  15. Jake #

    when this is your meal during the super bowl, its not only healthy and great tasting on its own but lovely with a little vodka! A meal and drink in one

    • Ryan Carmody #

      Well done, Jake, well done!

  16. Tom Carr #

    Arugula is great in smoothies. I use baby carrots, half a zucchini, 4 oz of orange juice, a frozen banana, a big handful of arugula and sometimes a small apple. Ice cubes optional. I don’t even care if it’s healthy, I love the taste. Uncle Tom

    • Ryan Carmody #

      You the man, Uncle Tom!

  17. Safina #

    I just made this smoothie and I loved it! I added a few tablespoons coconut milk and some honey for sweetness, along with a sprinkle of ground sea salt, tsp. coconut oil, and I used 1 cup organic baby arugula, as I didn’t have spinach. This smoothie is a great way to get your vitamins and it is very nutritious! The banana adds a creamy texture. Next time I will get spinach and try it with that.

    • Ryan Carmody #

      Very good, Safina! Love all the add-ons, especially the arugula.

  18. Safina #

    Oh and it does make a lot of smoothie, about 3 cups so that would be 3 small servings or 2 bigger servings. I will probably split the recipe in half next time, because I am the only one who drinks it! And the arugula doesn’t overpower the smoothie at all! Add some ice if you like your smoothies cold (maybe around 1/2 cup).

  19. Esther #

    I omitted the sea salt and honey and added a few things I had around and had it for breakfast this morning. I must say it tasted sweet and yummy and it turned out to be a pretty light green color and although it did have a slight peppery taste from the arugula, it was very faint and was masked enough for me.

    Mine consisted of:
    •baby spinach
    •wild arugula
    •strawberry-banana yogurt
    •unsweetened almond milk
    •nonfat plain Greek yogurt
    •Granny Smith apple
    •hemp hearts
    •flaxseed meal
    •chia seeds
    •coconut oil

    Nutrition in comparison:
    Calories: 247
    Protein: 8
    Carbs: 26.8
    Sugars: 17.6
    Vitamin C: 35.7%
    Vitamin K: ?
    Calcium: 14.5%
    Iron: 11.7%

    Thank you!

    • Ryan Carmody #

      I love it, Esther! You took my recipe to the next level. Thanks for sharing your nutritious and delicious version.

  20. Yummy! This Arugula Green Smoothie is really Great! This looks delicious and I Like it! thanks for share…

    • Ryan Carmody #

      Nice to hear your enthusiasm for this smoothie, Evie.

  21. Louise #

    I decided I wanted something really light so I just blended: 2 cups of water, 2 handfuls of arugula, a small knob of fresh ginger and half a peeled English cucumber. It’s delighful! I love the addition or arugula to smoothies!

    • Ryan Carmody #

      Very nice, Louise! Arugula is one of my favorites.

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